5 Yoga Poses to Run Better

When I first started running, I felt sore and tight, despite stretching thoroughly afterwards. I started thinking that running wasn't meshing well with my yoga practice. Yoga helped me loosen my muscles, but running only seemed to tighten them. A few runs and a bit of research later, I changed my mind. Running and yoga complement each other quite well, and I don't need to end up sore and tight after my runs after all. The right combination of run better with yoga poses can help you stretch out and loosen up after your runs, keeping your muscles and joints healthy and preventing tightness.

Running and yoga work together in other ways, too. While you're running, the breathing you practice in yoga (pranayama) can actually help you keep breathing steadily, even during intense parts of the run. Plus, there is a certain peace that accompanies running (and walking). That repetitive motion allows your mind to clear, and the path that lies before allows your eyes to focus on the horizon. Add some motivating music, and you've got quite the relaxing and stress-relieving workout, much like a good yoga session!

I designed this yoga routine with runners in mind. You'll need a yoga mat, yoga block (or a chair), and a yoga strap (or towel) for these poses.

Seated Wide Angle Forward Fold (Upavistha Konasana)

This pose stretches the hamstrings and calves; the forward fold straightens and lengthens the spine.

From butterfly pose, extend your legs out to either side of you at a 90 degree angle. If you can straighten the legs, flex the feet and engage the quadriceps (by lifting your kneecap) to keep your knees from locking. Lean forward slightly and place your hands on the mat. With every inhale, feel your spine growing longer (imagine the crown of your head reaching out in front of you to the wall); with every exhale, allow the body to sink lower (chest closer to the floor).

TIP: Bend your knees as much as you need to, and bring the legs closer together if needed.

Cow-Face Fold (Gomukhasana)

This is one of my favorite poses! It's incredibly effective for stretching the piriformis, a small, hard-to-stretch muscle deep in your glutes, as well as your hips and IT band. The piriformis tends to become tight in runners.

From a seated position, bring your left foot back by your right hip; stack your right knee on top of your left, with your right foot by your left hip. (If your hips are tight, your top leg/knee might stand rather than lie flat—that's OK.) Grab your feet with your hands (left foot in right hand; right foot in left), and lean forward slightly, gazing past the end of your nose. For a deeper stretch, flex your feet. You can also place your hands on the floor in front of you and lean forward to intensify the stretch. Repeat on the other side, with the left knee on top this time.

TIP: Make sure both hips stay on the ground in this pose.

Standing Wide-Legged Forward Fold (Prasarita Padottanasana)

This pose opens the hips and stretches the hamstrings.

Turn to the right and step your feet about a leg's length apart. Turn your heels slightly out and your toes slightly in. (Imagine you're slightly pigeon-toed.) Inhale and stand tall and stretch your arms out to a T (not pictured). Exhale and fold forward, taking your hands to the floor or a yoga block. Allow your head to hang down, straightening your spine. Gaze past the end of your nose. After five breaths, inhale as you roll up slowly, engaging your abs and pressing in to your feet to help you rise. Exhale and step your feet together.

TIP: Keep your knees slightly bent if your hamstrings are tight. If you straighten your legs, take care not to lock your knees. For a deeper stretch, engage the quadriceps by lifting up on your kneecap.

Standing Forward Fold with "Ragdoll" Arms (Uttanasana)

Stretch the hamstrings and straighten the spine with this pose.

Inhale and take your hands to your hips as you step your feet hips' width apart. Exhale and fold forward. If you can straighten your legs in this pose, grasp each elbow with the opposite hand. If you can't straighten your legs or if you need more support, place your hands on a yoga block or a chair (not pictured). Allow your head to hang down limply like a ragdoll, straightening your spine. Gaze past the end of your nose.

TIP: Keep your knees slightly bent if your hamstrings are tight. If you straighten your legs, take care not to lock your knees. For a deeper stretch, engage the quadriceps by lifting up on your kneecap.

Pyramid Pose (Parsvottanasana)

Pyramid pose stretches and strengthens the legs, particularly the hamstrings.

Step your left foot back about 3 feet. Your left toes will pivot in at a 45 degree angle. Your right foot faces forward. Inhale and stand tall and lean out over the front foot. Drop your hands to your shin, a yoga block (pictured) or on either side of your front foot. Drop your forehead so it's facing your leg. With every inhale, feel your spine growing longer (imagine the crown of your head reaching to the floor); with every exhale, allow the body to sink lower (the forehead is getting closer to the front leg). To come up, inhale and roll up slowly, pressing into your front foot for support. Repeat on the other side for five breaths.

TIP: For a deeper stretch, interlace the fingers behind your back and roll the shoulders back and down before leaning forward.

More about Yoga for Runners

The Best Yoga for Hips

Some people have naturally open hips and, therefore, hip openers in yoga feel like heaven. For others who have tight hips or hips that have been made tight by running or sports, hip openers can be the most dreaded part of a Yoga for Hips class. Pigeon gets called, and all of a sudden you stop breathing, or a seated wide legged-forward fold is in the sequence, and you just grit your teeth and wait for it to end.

Sound familiar? Trust me when I say I have been there—yes, me, a yoga instructor! It took countless times of showing up to the mat, breathing, and relaxing for this pattern to change. Things don’t happen over night, but if you take the time to let your hips relax and open in their own time, hip openers will feel amazing! Bonus: so too will your back and all of the other parts of your body connected to your hips.

These poses might do the trick to help your hips. If one of them doesn’t sit well with you after breathing there for a while, try another. Pick any five of these openers each day—switching them up each time—breathe into them, and the opening will happen!

Pigeon: From down dog, sweep right shin toward the front of the mat, right knee toward right wrist and right ankle toward left wrist. (If right hip is elevated, set a rolled blanket or firm pillow underneath it.) Crawl hands forward until head is on the ground (or prop head up with soft blocks or blankets), and breathe here for 10 deep breaths. Repeat on left side.

Ankle to Knee: Sitting upright, take right shin parallel to the front of the mat and stack left shin directly on top of and in line with it, keeping feet flexed to protect knees. (If knees and ankles don’t touch, place blankets in between them.) Breathe here for 5 deep breaths, then repeat with left shin on the bottom.

Low Lunge with Back Knee Down: From down dog, step left foot forward between hands, then tap back knee down. If this is enough, you can stay leaning forward, but if there is more space, start to crawl hands up onto right thigh, bringing spine upright. Breathe here for 5 deep breaths, then repeat on the left.

Lizard: From down dog, lift right leg high to down dog split, open hip, bend knee, and step right foot outside of right hand. Tap left knee to the ground and, if it feels good, gently lower forearms to the ground. Breathe here for 5 deep breaths, then repeat on left side.

Warrior Two: From down dog, step right foot forward between hands, spin left heel down with the foot slightly angled out, and windmill arms open, left arm reaching toward the back of the mat and right arm reaching toward the front of the mat. Bend right knee, keeping it in line with right ankle. Stay here for 5 deep breaths, then repeat on left side.

Half Chair, Half Ankle to Knee: Stand up tall with feet parallel and under hip bones, shoulders in line with hips. Close eyes for 3 long, deep breaths. On the next inhale, bend knees and sink hips down as if sitting in a chair. Reach arms up toward ears, keeping shoulder blades down. Transfer weight into left foot and cross right ankle over left knee, keeping right foot flexed to protect knee. Stay here for 5 long, deep breaths, then repeat on other side.

Squat: From standing, heel-toe feet wide apart, pointing toes out so that hips are open. Start to soften and bend knees, releasing hips toward the ground, hovering above at whatever height feels good for you. Take elbows inside of thighs, lightly pressing them out, and take hands together like a prayer at the center of chest. Try to keep spine long. Breathe here for 5 to 10 deep breaths.

Seated Wide-Legged Forward Bend: Sit up tall and open legs wide to sides until there’s a little tension but not so much that it is uncomfortable. Walk hands forward between legs, keeping torso long. Stay here for 10 long, deep breaths.

Frog: Come to all fours and place a blanket under right knee, just off the mat. Slowly allow right knee to slide away from body as you lower hips and then chest toward the mat. Make a pillow with hands for head (or use a block). Allow hips to sink to wherever is still comfortable and breathe there for 5 to 10 deep breaths.

Half Happy Baby: Lie on back with legs straight. Bend right knee, hugging it in toward chest. Take outer edge of right foot in right hand, reaching right knee toward right armpit. Rock softly from left to right if that feels nice, and stay here for 5 deep breaths. Repeat on left side.

Reclined Cow Face Pose: Lie on back and cross right knee over left, winging feet out to the sides slightly. Take hold of right foot with left hand and left foot with right hand. Keeping knees stacked, direct feet with hands, moving in the direction of getting shins into one long line. Bend elbows and flex feet. Breathe here for 5 to 10 breaths, then repeat on other side.

Reclining Goddess Pose: Sit with knees bent and feet on ground. Place a yoga block (preferably foam, which is softer than cork) behind you where you think your shoulder blades will rest when you lie back and place another where you think your head will rest comfortably. (Adjust blocks for what your body needs right now. You can start with both blocks on the lowest setting, perhaps increasing the shoulder block one setting at a time as your body allows.) Gently release back onto shoulder block so that shoulder blades are just above the block (the block will be at middle back). Release head to second block so that it is comfortable for neck, adjusting block height as needed. Once comfortable, take feet together and knees apart, allow arms to relax on either side, and breathe here for 10 deep breaths.

Yoga for the People : Top Yoga Poses for Men

1. Mountain (Tadasana)

What it does: Simple but effective, mountain pose builds a solid foundation for all other standing poses. It strengthens and returns flexibility to your feet, improves your posture, and works your thighs and core.

How to do it: Stand with your big toes touching and heels slightly apart. Balance the weight evenly on your feet and lift up the arches. Engage the thigh muscles slightly to lift up the kneecaps, but avoid locking your knees.

How to get better: With every inhale, imagine lengthening your spine by stretching your head toward the ceiling. Keep your shoulders relaxed and your shoulder blades drawing down your back.

2. Tree (Vrksasana)

 

What it does: Like other standing balance poses, tree pose will improve your focus while strengthening the muscles in your ankles, calves and thighs. It also stretches the inner thigh and groin muscles on the bent leg.

How to do it: Shift your weight onto your right foot, pressing it firmly onto the floor. Bend the leftt leg at the knee and place the sole of the left foot on your inner right thigh. Point the toes toward the floor. If this is difficult, you can also place the sole of the foot on the inner calf or ankle (but avoid the knee). Bring your palms together in front of your chest and keep your weight centered over the left foot. Press the right knee back to open the groin while keeping your hips parallel to the front of the room. Release the foot and repeat on the other side.

How to get better: To improve your balance, keep your attention on the floor a few feet in front of you.

3. Standing Forward Bend (Uttanasana)

 

What it does: Standing forward bend can calm your mind, while also stretching the hamstrings and muscles of the spine.

How to do it: Start in mountain pose with your hands on your hips, then exhale, tucking your chin slightly toward your chest and bending forward at the hips. (As you fold forward, lengthen the front of your torso to avoid curling the spine.) Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. (If you can’t touch the floor, cross your forearms and grab your elbows.) To come out of the pose, bring your hands to your hips and lift up on an inhale. Keep your chin tucked and lengthen the front of your torso as you come back up.

How to get better: If your hamstrings are very tight, bend your knees slightly to let the spine stretch toward the floor. Avoid pulling yourself down with your hands—let gravity do the work.

 

4. Warrior I (Virabhadrasana I)

 

What it does: Warrior I is often encountered during the Sun Salutation sequence. In addition to improving your balance, this pose stretches and strengthens the ankles, calves and thighs. It also stretches the chest, lungs, shoulders and groin.

How to do it: From mountain pose, step your right foot forward and lift your arms overhead. Turn your left foot 45 to 60 degrees to the left. Bend your right knee until it is over the ankle. Bring the hips parallel to the front of the room. Arch your upper back slightly, lifting your chest up toward the ceiling. Press your palms together, if possible, or keep your hands shoulder width apart with your palms facing each other. Look forward or up at your thumbs. When done, step the right foot back into mountain pose. Repeat on the other side.

How to get better: The most challenging part of this pose is lining up the front heel with the arch of the back foot. If you feel unbalanced, widen your stance.

5. Downward-Facing Dog (Adho Mukha Svanasana)

 

What it does:  Downward-facing dog, another pose found in the Sun Salutation sequence, strengthens the legs and arms, while stretching the calves, hamstrings, shoulders, hands and wrists.

How to do it: Start on your hands and knees, with your hands just in front of your shoulders and your knees directly below your hips. Press your hands firmly onto the floor, with index fingers pointing forward. As you exhale, lift your knees off the floor, keeping the knees slightly bent. Stretch your tailbone toward the ceiling to lengthen your spine. Press your heels down toward the floor and your thighs back to straighten your legs. Keep pressing the base of your index fingers into the floor and lift along your arms from your hands to your shoulders. Draw your shoulder blades against your back and down toward your tailbone. When done, drop your knees to the floor.

How to get better: It’s okay to keep the knees slightly bent in this pose—focus more on lengthening your spine. Use your triceps to straighten your arms, but keep the shoulders from moving toward your ears.

More on Yoga for the People